F3 Knoxville

Tag: PDA

When Dan Met Amy: The Reunion

THE SCENE: It was almost not unbearably humid.  Almost.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, 4ct, IC; Imperial Squat Walkers x15, 4ct, IC; Tie Fighters, forward and back; 4ct, IC x 10 each; CP x 5, IC; Run two laps around the AO parking lot
THA-THANG:
Burpee Dan

  • Lunge 4 times then 4 burpees, then lunge, burpees, etc. across the parking lot, run back;
  • Repeat with 4 lunges, 3 burpees across; run back
  • 4 lunges, 2 burpees across
  • Finally, 4 lunges, 1 burpee across.
  • Mosey to bottom of Baby Everest

Fat Amy:  4 rounds, each ending with a run or Bernie up Baby Everest and back down.

  • Round 1; 10 burpees; 50 squats; 40 BBS; 10 burpees; run up Baby Everest;
  • Round 2:  10 burpees; 20 star jacks; 10 burpees; Bernie up BE;
  • Round 3: 10 burpees; 20 star jacks; 10 burpees; run up BE;
  • Round 4: 10 burpees; 50 squats; 40 BBS; 10 burpees; Bernie up BE
    Early finishers mosey to the Cloud for 11s (Derkins and Bulgarian Squats)
  • MARY:
    Hands of Time; Hello Dollies and ATMs.
    COUNT-OFF & NAME-O-RAMACIRCLE OF TRUST/BOM:
    The Lord tells us “a friend loves at all times, and a brother is born for adversity.” – Proverbs 17:17.  Are there times in your life that God maybe puts someone in our path that needs encouragement, a brother born for adversity and you’ve side stepped it?  I know I have.  My prayer is that I can find the strength to accept the challenge of stepping into the breach with my brother who is going through a rough time and help them through it, even if it is simply a word of encouragement.
    MOLESKIN:
    A couple of notes:  I stole this Q from one that Proton did a few years ago.  We miss Proton.  Also, Veggie and Jumbo posted as well, but don’t appear to have tags.
    ANNOUNCEMENTS:
    Swanson is heading up a work day at Moreland Heights Elementary School on Aug. 8.

Monday at Big Ball – Hightower (The Capitol) on Q

Hightower (The Capitol) On Q

WARM-O-RAMA:

Couple of Rickie Bobby Laps around field, then circled up to stretch & continue warm-up.

30 cadence count SSH, Hill Billies, Good morning, Baby arm circles forward & reverse, downward dog and cobra stretches, ending with Mountain Climbers.

THA-THANG:

  • Explained the Sept 11 stair climb challenge, 110 stories which was the height of World Trade Center tower.
  • Mosey over to World Fair steps for partner BOMBS.
  • Partner 1 runs to top is steps, does 2 Burpees, then runs back down. While partner 2 does exercises.
    • Overhead arm claps
    • Merkins
    • Big Boy sit-ups
    • Squats
  • Each pair performs 150 reps of each, while partners trade off running steps/burpees.
    Active recovery of wall sits, while passing ruck back & forth twice.
    Finally jog back to fountain area to start Mary.

MARY:

Explained to group to Ring of Fire Mary, each PAX select their own Core exercise then led the group.

COUNT-OFF & NAME-O-RAMA

Pfeiffer, Drivethru, PDA, Swanson, Hellbender, Jenner, Postman, Petey, Bilco
& HT

CIRCLE OF TRUST/BOM:

Grateful for F3 for what it’s provided to my life. I joined with F3 in Churham, NC, then we moved up to DC in early 2018. At that point F3 did not exist in DC, but there was a small group trying to get it started. Once I joined that group, I had instant friends for support. F3 became live in DC the summer of 2018, and we now have 9 AOs running 7 days a week.

If you’re ever traveling up in DC or northern VA, please hit me up. Would love for you guys to post with us, before Covid we’d have weekly DR PAX posting from all over the country.

Very grateful to post with you guys, to learn more about Knoxville and to see the sunrise over downtown. Truly Amazing, very grateful.

Pfeiffer ended with a group prayer.

 

Teamwork Revisited

THE SCENE: Thick and Humid, 75ish, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Arm Circles x 15, This and That, Imperial Walkers x 10, Tempo Squats x 10, Cherry Pickers x 6
THA-THANG:
Walked over to the parking lot

  • In pairs, one pair would do an exercise in cadence with each other while the other pair bear crawled together at the same pace across the parking lot. We did 4 rounds with 4 different exercises: Squats, Big Boys, Box Cutters and American Hammers
  • As a large group, we did these 4 exercises again back to back in cadence, then bear crawled across the parking lot all together. We did 10 reps each of Squats, Big Boys, Box Cutters and American Hammers, then bear crawled. We did 3 rounds of this.
  • On our own, we did 5 x Burpees, 10 x Squats and 15 x LBCs followed by a sprint across the parking lot. We did 3 rounds of this.

MARY:
Circle of Fire with merkins, from 1 to 5 reps, and American Hammers, from 1 to 5 reps.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about the importance of teamwork. Recently read a book called the 5 Dysfunctions of a Team which opened with the author saying something along the lines of, “It is not technology. It is not finances. It is not talent. It is teamwork that time and again proves to be the ultimate competitive edge, both because of how powerful it is and how rare it is”. We often quote Proverbs when talking about this by saying “Iron sharpens iron”, but Ecclesiastes is even more straight forward in saying that 2 are more valuable than 1 because they yield better returns, that a man who falls down alone can’t get up as easily as a man who travels with a friend, and that the cord of 3 strands is not easily broken. So I encouraged us to consider where in our lives we find ourselves on “teams” (out here, marriages and families, co-workers, etc.) to think through how we can be encouraging each other and rowing in the same direction or striving for a common goal.
ANNOUNCEMENTS:
CSAUP tomorrow, link to meal train for Filter in Slack

Turn Up the Volume

THE SCENE: Perfect morning. High 70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Shoulder circuit (no rest):
– 15 manly arm rotations forward + backward
– 15 Moroccan night clubs
– 15 shoulder taps
– 15 OH claps
– 15 shoulder taps
– 15 Moroccan’s
– 15 manly arm rotations backward + forward
2. ATM’s
3. Cobra Merkins
4. Little bit of…
5. Tempo Squats

THA-THANG:
Mosey to rock pile by L&N and grab paver coupon

Head toward amphitheater, but while walking:

  • 25 curls, 25 OH tricep extensions, 25 OH presses, 10 walking lunges
  • 20, 20, 20, 10
  • 15, 15, 15, 10
  • 10, 10, 10, 10
  • 5, 5, 5

Volume circuit on stage:

  • 50 curls, 50 OH triceps, 50 OH presses, 50 merkins, run stairs, 50 inverted rows
  • 40, 40, 40, 40, stairs, 40
  • 30, 30, 30, 30, stairs, 30
  • 20, 20, 20, 20, stairs, 20
  • 10, 10, 10, 10, stairs, 10

Additional final set of 10 curls, 10 tris, 10 presses, 10 burpees, stairs, 10 rows while waiting on others to finish

Mosey back to AO to return rock

Simple and painful

MARY:
No time. Finished right at 6:15
COUNT-OFF & NAME-O-RAMA
11 PAX. No FNGs
CIRCLE OF TRUST/BOM:
Echoed Pfeiffer’s word from Saturday. Don’t be a scumbag. Be a great person and don’t surround yourself with negative people.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Soot Summer Special Part III

THE SCENE: Almost thunderstormed, but didn’t.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little baby arm circles, 8-count push-ups, mosey to Peyton Manning Pass.
THA-THANG:

Mosey’d around 11th street garage. Bear crawled across the pedestrian bridge. Route 66’d the light polls on the north side of The Hill with a single burpee at each. Mosey’d to Peyton Manning Pass.

11s up and down Peyton Manning Pass, endzone to endzone. Merkins at the bottom and squats at the top.

Added some Colorado Springs flavor with a sprint up the Manitou Incline to Pikes Peak (sprint up the stairs to the top of The Hill). Bear crawled across the pedestrian bridge again. Did Indian Runs down three flights of the 11th Street Parking Garage and back to the AO. Finished with Taking the Field.

MARY:
Rotated through the PAX for Four-Minutes-o-Mary. Several PAX contributed with various core exercises 15-20 reps each.

COUNT-OFF & NAME-O-RAMA
15 PAX (1 FNG). Soot, Steam, Duggar, Precious, Reverb, Butterfly, Magic Mic, Postman, PDA, Doubtfire, Swanson, Passport, Drive Thru, Backdraft, Stool (FNG)

CIRCLE OF TRUST/BOM:
“Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.” – Romans 12:1-2

Don’t conform to the fear and despair in the world around us. Be true HIMs in our families and communities by renewing our mind and being transformed. Be the hope and the light and the strength the world needs.

MOLESKIN:
It was great being back in town and getting to Q with you all again!